{"id":2000,"date":"2024-07-15T11:34:07","date_gmt":"2024-07-15T04:34:07","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=2000"},"modified":"2024-07-15T11:34:08","modified_gmt":"2024-07-15T04:34:08","slug":"loi-ich-va-nhung-loi-khuyen-cho-ban-khi-chay-bo-vao-buoi-toi","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/loi-ich-va-nhung-loi-khuyen-cho-ban-khi-chay-bo-vao-buoi-toi\/","title":{"rendered":"L\u1ee2I \u00cdCH V\u00c0 NH\u1eeeNG L\u1edcI KHUY\u00caN CHO B\u1ea0N KHI CH\u1ea0Y B\u1ed8 V\u00c0O BU\u1ed4I T\u1ed0I"},"content":{"rendered":"

Ng\u00e0y nay, v\u1edbi s\u1ef1 h\u1ed1i h\u1ea3 v\u00e0 \u00e1p l\u1ef1c c\u00f4ng vi\u1ec7c, vi\u1ec7c t\u00ecm ra th\u1eddi \u0111i\u1ec3m ph\u00f9 h\u1ee3p \u0111\u1ec3 t\u1eadp luy\u1ec7n tr\u1edf th\u00e0nh m\u1ed9t th\u00e1ch th\u1ee9c \u0111\u1ed1i v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi. Tuy nhi\u00ean, ch\u1ea1y v\u00e0o bu\u1ed5i t\u1ed1i \u0111\u00e3 tr\u1edf th\u00e0nh m\u1ed9t xu h\u01b0\u1edbng ph\u1ed5 bi\u1ebfn, mang l\u1ea1i kh\u00f4ng ch\u1ec9 l\u1ee3i \u00edch v\u1ec1 s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n t\u1ea1o n\u00ean nh\u1eefng kho\u1ea3nh kh\u1eafc th\u01b0 gi\u00e3n \u0111\u1eb7c bi\u1ec7t. Trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y, h\u00e3y c\u00f9ng RUN TOGETHER kh\u00e1m ph\u00e1 nh\u1eefng l\u1ee3i \u00edch k\u1ef3 di\u1ec7u m\u00e0 ch\u1ea1y b\u1ed9 bu\u1ed5i t\u1ed1i mang l\u1ea1i, c\u0169ng nh\u01b0 nh\u1eefng l\u1eddi khuy\u00ean d\u00e0nh cho b\u1ea1n khi ch\u1ea1y v\u00e0o bu\u1ed5i t\u1ed1i \u0111\u1ec3 t\u1eadn h\u01b0\u1edfng ho\u1ea1t \u0111\u1ed9ng n\u00e0y m\u1ed9t c\u00e1ch an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

1. L\u1ee3i \u00edch mang l\u1ea1i khi ch\u1ea1y v\u00e0o bu\u1ed5i t\u1ed1i<\/strong><\/h2>\n\n\n\n

Ch\u1ea1y b\u1ed9 v\u00e0o bu\u1ed5i t\u1ed1i kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng v\u1eadn \u0111\u1ed9ng h\u1eefu \u00edch m\u00e0 c\u00f2n mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe quan tr\u1ecdng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng l\u1ee3i \u00edch quan tr\u1ecdng nh\u1ea5t c\u1ee7a vi\u1ec7c ch\u1ea1y b\u1ed9 v\u00e0o bu\u1ed5i t\u1ed1i:<\/p>\n\n\n\n

– Gi\u1ea3m c\u00e2n v\u00e0 gi\u1ea3m m\u1ee1<\/em><\/strong><\/p>\n\n\n\n

Ch\u1ea1y b\u1ed9 bu\u1ed5i t\u1ed1i \u0111\u01b0a \u0111\u1ebfn m\u1ed9t l\u01b0\u1ee3ng v\u1eadn \u0111\u1ed9ng t\u00edch c\u1ef1c, gi\u00fap \u0111\u1ed1t ch\u00e1y calo v\u00e0 m\u1ee1 th\u1eeba. Qu\u00e1 tr\u00ecnh ch\u1ea1y n\u00e0y t\u00e1c \u0111\u1ed9ng l\u00ean nhi\u1ec1u nh\u00f3m c\u01a1 kh\u00e1c nhau, t\u1eeb c\u01a1 ch\u00e2n, \u0111\u00f9i \u0111\u1ebfn b\u1ee5ng d\u01b0\u1edbi. Nh\u1edd \u0111\u00f3, ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 l\u00e0m gi\u1ea3m c\u00e2n m\u00e0 c\u00f2n gi\u00fap \u0111\u1ecbnh h\u00ecnh c\u01a1 b\u1eafp, t\u1ea1o n\u00ean m\u1ed9t v\u00f3c d\u00e1ng s\u0103n ch\u1eafc v\u00e0 cu\u1ed1n h\u00fat. \u0110i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng cho nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n duy tr\u00ec ho\u1eb7c gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n

– Gi\u1ea3m stress<\/em><\/strong><\/p>\n\n\n\n

Ch\u1ea1y b\u1ed9 bu\u1ed5i t\u1ed1i l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u1ea3m stress v\u00e0 c\u0103ng th\u1eb3ng t\u00edch t\u1ee5 t\u1eeb cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y. Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t gi\u00fap k\u00edch th\u00edch s\u1ea3n sinh endorphin – “hormone h\u1ea1nh ph\u00fac” – t\u1eeb n\u00e3o b\u1ed9, t\u1ea1o ra c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i v\u00e0 ph\u1ea5n ch\u1ea5n. \u0110\u1ed3ng th\u1eddi, vi\u1ec7c t\u1eadp trung v\u00e0o vi\u1ec7c ch\u1ea1y c\u00f2n gi\u00fap gi\u1ea3i t\u1ecfa nh\u1eefng suy ngh\u0129 t\u00edch c\u1ef1c v\u00e0 l\u00e0m tinh th\u1ea7n b\u1ea1n tr\u1edf n\u00ean s\u1ea3ng kho\u00e1i h\u01a1n.<\/p>\n\n\n\n

– T\u0103ng chi\u1ec1u cao<\/em><\/strong><\/p>\n\n\n\n

Ch\u1ea1y b\u1ed9 c\u00f3 \u1ea3nh h\u01b0\u1edfng t\u00edch c\u1ef1c \u0111\u1ebfn chi\u1ec1u cao, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf nh\u1eefng ng\u01b0\u1eddi \u0111ang trong giai \u0111o\u1ea1n ph\u00e1t tri\u1ec3n. Ho\u1ea1t \u0111\u1ed9ng n\u00e0y k\u00edch th\u00edch s\u1ef1 s\u1ea3n xu\u1ea5t hormone t\u0103ng tr\u01b0\u1edfng, gi\u00fap t\u0103ng chi\u1ec1u cao v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng. Ngo\u00e0i ra, vi\u1ec7c du\u1ed7i th\u1eb3ng c\u1ed9t s\u1ed1ng, c\u01a1 ch\u00e2n v\u00e0 c\u01a1 h\u00f4ng trong qu\u00e1 tr\u00ecnh ch\u1ea1y c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c c\u1ea3i thi\u1ec7n chi\u1ec1u cao t\u1ef1 nhi\u00ean.<\/p>\n\n\n\n

– C\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/em><\/strong><\/p>\n\n\n\n

Ho\u1ea1t \u0111\u1ed9ng v\u1eadn \u0111\u1ed9ng v\u00e0o bu\u1ed5i t\u1ed1i c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 b\u1eafp l\u00e0m vi\u1ec7c hi\u1ec7u qu\u1ea3 m\u00e0 c\u00f2n k\u00edch th\u00edch s\u1ef1 t\u0103ng c\u01b0\u1eddng ti\u1ebft hormone cortisol v\u00e0 melatonin, hai ch\u1ea5t quan tr\u1ecdng li\u00ean quan \u0111\u1ebfn qu\u00e1 tr\u00ecnh \u0111i\u1ec1u ch\u1ec9nh gi\u1ea5c ng\u1ee7. S\u1ef1 t\u0103ng c\u01b0\u1eddng n\u00e0y gi\u00fap c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u1ea1ng chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7 m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean.<\/p>\n\n\n\n

2. L\u1eddi khuy\u00ean d\u00e0nh cho b\u1ea1n khi ch\u1ea1y v\u00e0o bu\u1ed5i t\u1ed1i<\/strong><\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Ch\u1ea1y b\u1ed9 bu\u1ed5i t\u1ed1i kh\u00f4ng ch\u1ec9 mang l\u1ea1i s\u1ef1 th\u01b0 gi\u00e3n sau m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c m\u1ec7t m\u1ecfi m\u00e0 c\u00f2n \u0111em \u0111\u1ebfn nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe v\u00e0 tinh th\u1ea7n. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 l\u1eddi khuy\u00ean d\u00e0nh cho b\u1ea1n khi ch\u1ea1y v\u00e0o bu\u1ed5i t\u1ed1i hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n:<\/p>\n\n\n\n

– Th\u1eddi gian t\u1ed1t nh\u1ea5t<\/em><\/strong><\/p>\n\n\n\n

Ch\u1ecdn th\u1eddi \u0111i\u1ec3m ph\u00f9 h\u1ee3p \u0111\u1ec3 ch\u1ea1y b\u1ed9 bu\u1ed5i t\u1ed1i c\u00f3 th\u1ec3 gi\u00fap t\u1ed1i \u01b0u h\u00f3a l\u1ee3i \u00edch v\u00e0 \u0111\u1ea3m b\u1ea3o gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n.  Bu\u1ed5i t\u1ed1i t\u1eeb kho\u1ea3ng 7h – 9h \u0111\u01b0\u1ee3c coi l\u00e0 l\u00fac t\u1ed1t nh\u1ea5t \u0111\u1ec3 ch\u1ea1y b\u1ed9. Nhi\u1ec7t \u0111\u1ed9 gi\u1ea3m, kh\u00f4ng kh\u00ed d\u1ec5 ch\u1ecbu t\u1ea1o n\u00ean m\u00f4i tr\u01b0\u1eddng l\u00fd t\u01b0\u1edfng cho ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t. Kh\u1ea3 n\u0103ng th\u00edch nghi c\u1ee7a c\u01a1 th\u1ec3 v\u1edbi m\u00f4i tr\u01b0\u1eddng ngo\u1ea1i c\u1ea3nh c\u0169ng \u0111\u1ea1t \u0111\u1ebfn \u0111\u1ec9nh \u0111i\u1ec3m v\u00e0o th\u1eddi gian n\u00e0y.<\/p>\n\n\n\n

– T\u1ea7n su\u1ea5t ch\u1ea1y<\/em><\/strong><\/p>\n\n\n\n

\u0110\u1ea3m b\u1ea3o r\u1eb1ng m\u1ed7i bu\u1ed5i t\u1eadp c\u00f3 \u00edt nh\u1ea5t 30 ph\u00fat \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t v\u1ec1 s\u1ee9c kh\u1ecfe v\u00e0 c\u1ea3i thi\u1ec7n th\u1ec3 ch\u1ea5t. Duy tr\u00ec t\u1ea7n su\u1ea5t t\u1eadp luy\u1ec7n t\u1eeb 3-5 ng\u00e0y m\u1ed7i tu\u1ea7n \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c s\u1ef1 \u1ed5n \u0111\u1ecbnh trong qu\u00e1 tr\u00ecnh ph\u00e1t tri\u1ec3n v\u00e0 c\u1ea3i thi\u1ec7n. \u0110\u1ec3 tr\u00e1nh \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7, h\u00e3y k\u1ebft th\u00fac bu\u1ed5i t\u1eadp 60-90 ph\u00fat tr\u01b0\u1edbc gi\u1edd \u0111i ng\u1ee7 d\u1ef1 ki\u1ebfn. Gi\u1ea3m \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng v\u00e0 s\u1ef1 k\u00edch th\u00edch t\u1eeb bu\u1ed5i t\u1eadp gi\u00fap c\u01a1 th\u1ec3 chu\u1ea9n b\u1ecb cho tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i.<\/p>\n\n\n\n

– Nh\u1ecbp tim<\/em><\/strong><\/p>\n\n\n\n

Duy tr\u00ec \u1edf m\u1ee9c 50-85% so v\u1edbi nh\u1ecbp tim t\u1ed1i \u0111a, kho\u1ea3ng nh\u1ecbp tim n\u00e0y gi\u00fap \u0111\u1ea3m b\u1ea3o r\u1eb1ng b\u1ea1n \u0111ang t\u1eadp luy\u1ec7n \u1edf m\u1ee9c \u0111\u1ed9 an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3. \u0110\u1ec3 x\u00e1c \u0111\u1ecbnh nh\u1ecbp tim t\u1ed1i \u0111a, b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng c\u00f4ng th\u1ee9c 220 tr\u1eeb \u0111i tu\u1ed5i c\u1ee7a m\u00ecnh. Duy tr\u00ec \u1edf kho\u1ea3ng 50-85% gi\u00fap \u0111\u1ea3m b\u1ea3o an to\u00e0n v\u00e0 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n


Nh\u1ecbp tim t\u0103ng l\u00ean khi b\u1ea1n t\u1eadp luy\u1ec7n \u0111\u1ec3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 b\u1eafp. Kh\u00f4ng n\u00ean v\u01b0\u1ee3t qu\u00e1 gi\u1edbi h\u1ea1n nh\u1ecbp tim cho ph\u00e9p, v\u00ec \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ec7t m\u1ecfi, ch\u1ea5n th\u01b0\u01a1ng ho\u1eb7c \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n\n\n\n

– L\u01b0u \u00fd v\u1ec1 \u0103n u\u1ed1ng<\/em><\/strong><\/p>\n\n\n\n

Tr\u00e1nh \u0103n sau 8h t\u1ed1i \u0111\u1ec3 tr\u00e1nh t\u0103ng c\u00e2n v\u00e0 kh\u00f3 ng\u1ee7. \u0102n v\u00e0o bu\u1ed5i t\u1ed1i c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn t\u00edch t\u1ee5 calo kh\u00f4ng c\u1ea7n thi\u1ebft, g\u00e2y th\u1ea5t th\u01b0\u1eddng trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n ho\u1eb7c duy tr\u00ec c\u00e2n n\u1eb7ng. H\u1ea1n ch\u1ebf \u0103n \u00edt nh\u1ea5t 2-3 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7 \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 \u0111\u1ee7 th\u1eddi gian ti\u00eau h\u00f3a.<\/p>\n\n\n\n


Vi\u1ec7c ch\u1ea1y b\u1ed9 t\u1ea1o ra s\u1ef1 m\u1ea5t n\u01b0\u1edbc do m\u1ed3 h\u00f4i. B\u1ea1n c\u1ea7n b\u1ed5 sung n\u01b0\u1edbc sau bu\u1ed5i t\u1eadp \u0111\u1ec3 duy tr\u00ec c\u00e2n b\u1eb1ng n\u01b0\u1edbc c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. U\u1ed1ng n\u01b0\u1edbc th\u00e0nh t\u1eebng h\u1edbp nh\u1ecf trong th\u1eddi gian ng\u1eafn, \u0111\u1eb7c bi\u1ec7t l\u00e0 n\u1ebfu b\u1ea1n \u0111\u00e3 m\u1ea5t nhi\u1ec1u n\u01b0\u1edbc trong qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/p>\n\n\n\n

L\u1eddi k\u1ebft<\/strong><\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Ch\u1ea1y b\u1ed9 v\u00e0o bu\u1ed5i t\u1ed1i kh\u00f4ng ch\u1ec9 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n l\u00e0 ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 kh\u00f4i ph\u1ee5c s\u1ef1 c\u00e2n b\u1eb1ng trong cu\u1ed9c s\u1ed1ng. Hy v\u1ecdng r\u1eb1ng b\u00e0i vi\u1ebft c\u1ee7a RUN TOGETHER \u0111\u00e3 cung c\u1ea5p \u0111\u1ea7y \u0111\u1ee7 th\u00f4ng tin v\u1ec1 nh\u1eefng l\u1ee3i \u00edch v\u00e0 nh\u1eefng l\u1eddi khuy\u00ean d\u00e0nh cho b\u1ea1n khi ch\u1ea1y v\u00e0o bu\u1ed5i t\u1ed1i \u0111\u1ec3 th\u1ef1c hi\u1ec7n ho\u1ea1t \u0111\u1ed9ng n\u00e0y m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n.<\/p>","protected":false},"excerpt":{"rendered":"

Ng\u00e0y nay, v\u1edbi s\u1ef1 h\u1ed1i h\u1ea3 v\u00e0 \u00e1p l\u1ef1c c\u00f4ng vi\u1ec7c, vi\u1ec7c t\u00ecm ra th\u1eddi \u0111i\u1ec3m ph\u00f9 h\u1ee3p \u0111\u1ec3 t\u1eadp luy\u1ec7n tr\u1edf th\u00e0nh m\u1ed9t th\u00e1ch th\u1ee9c \u0111\u1ed1i v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi. Tuy nhi\u00ean, ch\u1ea1y v\u00e0o bu\u1ed5i t\u1ed1i \u0111\u00e3 tr\u1edf th\u00e0nh m\u1ed9t xu h\u01b0\u1edbng ph\u1ed5 bi\u1ebfn, mang l\u1ea1i kh\u00f4ng ch\u1ec9 l\u1ee3i \u00edch v\u1ec1 s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n […]<\/p>","protected":false},"author":5,"featured_media":2001,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2000","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\nL\u1ee2I \u00cdCH V\u00c0 NH\u1eeeNG L\u1edcI KHUY\u00caN CHO B\u1ea0N KHI CH\u1ea0Y B\u1ed8 V\u00c0O BU\u1ed4I T\u1ed0I - Blog Runtogether<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/loi-ich-va-nhung-loi-khuyen-cho-ban-khi-chay-bo-vao-buoi-toi\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"L\u1ee2I \u00cdCH V\u00c0 NH\u1eeeNG L\u1edcI KHUY\u00caN CHO B\u1ea0N KHI CH\u1ea0Y B\u1ed8 V\u00c0O BU\u1ed4I T\u1ed0I - Blog Runtogether\" \/>\n<meta property=\"og:description\" content=\"Ng\u00e0y nay, v\u1edbi s\u1ef1 h\u1ed1i h\u1ea3 v\u00e0 \u00e1p l\u1ef1c c\u00f4ng vi\u1ec7c, vi\u1ec7c t\u00ecm ra th\u1eddi \u0111i\u1ec3m ph\u00f9 h\u1ee3p \u0111\u1ec3 t\u1eadp luy\u1ec7n tr\u1edf th\u00e0nh m\u1ed9t th\u00e1ch th\u1ee9c \u0111\u1ed1i v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi. 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